October 4, 2010 |

Slough…

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Rub some dirt on it and get back in there. ~ Coach Sanders


Another long week on the work-front but managed to get in quite a few high-quality runs. Capped the week off with a 20-mile effort on Sunday. Felt okay for most of it but faded pretty hard at the end. Guessing this does not bode well for a particularly blazing time at Denver but whatchagonnado? Just having fun on the 17th will be plenty and knowing me, I’ll put in a decent go for at least a good portion of the race.


Now on to the slough run… I used to take the day off after longer/more intense efforts but have grown to really appreciate a short, easy run the following day. This run usually lasts between 20 and 30 minutes and works really well to shake off any soreness/tightness and get the legs moving again. I have found that it decreases my recovery time markedly and gets me moving back in the right direction. During the lead-up to the ’08 Silver Rush, I even did some doubles which seemed to have a similar, positive influence.


Any helpful recovery tricks up your proverbial sleeve?


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Hands holding a tablet displaying a video player interface. The video is paused.

Two videos…

February 20, 2026
In case you hadn’t seen these (and also for my friends at Adventure Film ), here are a couple of must-see running movies from Joel Wolpert:  Geoff Roes: Slogging to the Top
Runner in blue and red gear sprints across grassy terrain, mountains in background, cloudy sky.

Long time running…

October 27, 2015
Guess who’s back. Back again. ~ Eminem  Still working out some kinks in the site but hoping to be more active and on the regular up in this joint. Quick catch up: 2013: NYC was a bust. I experienced a heel problem which led to a hamstring problem and I shut down my quest for an NYC finish. At least for now. The remainder of 2013 was spent trying to get uninjured. 2014: Injuries persisted in 2014. When the heel/hammy started feeling ready to run again, I broke my ankle bouldering. Literally came off the wall a foot and a half off the ground and popped my ankle. Whee. So more recovery and I pretty much switched to riding mountain bikes for the year. 2015: Back at it in 2015. Running pretty well. A bit off my game from day’s past but still having fun. Even entered a few races which didn’t go well. Just trying to figure things out and stay happy/healthy. More to come, I promise. ~stubert.
Person fixing a flat tire on a mountain bike outdoors; green helmet, tan shirt, shorts.

Tabatas: Under-appreciated fitness boosters

August 24, 2013
I hurt myself today . ~ N.I.N. Ah the Tabata. Some people hate them, others love them. In the moment, they can be the bane of my existence but after rocking out a few sets, I really tend to notice the benefits. For the uninitiated, a Tabata can be applied to virtually any exercise type (cycling; swimming; push-ups; chess, I assume) but since I am a runner, I tend to knock these out while running. Go figure. Here’s the formula: Go as hard as you can for 20 seconds Rest for 10 seconds Repeat 8 times Feel free to do multiple sets Four minutes (per set) of activity doesn’t sound like much, but if done correctly, these can really help boost your fitness. I tend to replace strides with one Tabata on Fridays and will work in multiple sets as part of my Tuesday interval training. Just keep good form, really work the 20s and you’ll reap the benefits. ~stubert.